Dumbbell Over Bench Wrist Curl

Dumbbell Over Bench Wrist Curl demonstration gif

Instructions:

  • 1Sit on the edge of a bench with your feet flat on the floor
  • 2Rest your forearms on your thighs with your palms facing up while holding the dumbbells
  • 3Let the dumbbells roll down your fingers, flex your wrist and curl the dumbbells back up
  • 4Lower the dumbbells until your wrists are in full extension
  • 5Repeat for the desired amount of reps

Tips:

  • Keep your forearms firmly against your thighs throughout the exercise
  • Do not use your upper body or elbows to lift the weight, the movement is isolated in the wrist
  • Use a weight that allows for controlled motion
  • Squeeze the dumbbells tightly when your wrist is in a fully curled position

Dumbbell Over Bench Wrist Curl Muscles Worked

Arms

Back

Core

Legs